If you're reading this then you're already off to a good start, because cross country is on your mind. Whether you're working a summer job or spending you're days poolside, somewhere floating in your subconscious should be the upcoming cross country season. Sure, there may seem like more important things to do, like relaxing or earning some much needed cash, but if you're serious about your running, summer is also the most important time to lay the groundwork for major improvements during the cross country season.

"After the track season I have my guys do absolutely no running for two weeks," said John O'Malley, head boys cross country coach at Carl Sandburg High School in Orland Park. "I don't care if they bike or swim, but they shouldn't run. They need that time to recover and they need to get motivated again."

Unless you're still dealing with lingering injuries from the spring, your body should be fully rested and ready to start logging miles again by July, and it's important during the summer months to start building your "base" for the upcoming season.

Your "base" is the foundation upon which you can build strength and speed during the season ahead. Generally, the more miles you run, the larger your base, and the stronger you will be for the duration of the cross country season.

"During the summer I am looking for consistency," said O'Malley. "The miles don't have to be fast but you have to put them in. If you don't get your base miles in you get injured. Ninety percent of the guys that get injured during the season didn't do the work over the summer."

Summer running should be consistent with your training program in season, so start with a comfortable amount of miles per week and don't increase your mileage too rapidly. A general rule of thumb is to increase your mileage by no more than 10-15 percent of your previous week's mileage each week. For example, if your first week of summer training totals 30 miles, the next week you should run no more than 33-34.5 miles, and so on.

Summer running takes a lot of individual motivation and commitment because you don't have a team or a coach to report to on a daily basis--the degree of your success is up to you.

"As a high school coach I am only permitted to meet with my team 25 days over the summer," said O'Malley, "so I expect them to run a lot on their own. It's their responsibility."

Whether you've already begun to prepare for cross country in the fall or if your running shoes have been stinking up your gym bag since your last track meet, here are some helpful tips to get you ready for September. And remember, if you have a coach, it's always best to communicate with him or her about your summer training plans.

Run--
It doesn't get any more basic. The best thing you can do to improve you running is to run. Be it a couple miles a day or more, you have to get out the door and run regularly. And don't be afraid to be creative. Running should not be a burden, so create new routes and workouts, or visit trails that you don't normally run during the season.

Meet up with your teammates--
Running alone isn't easy, so talk to your teammates and chose times and places where you can meet and run together. It's always fun to talk about the upcoming season and that communication creates motivation.

Create goals--
It's a lot easier to lace up your running shoes when you have a purpose. Whether you aim to make your team's top seven, run a specific time or earn a medal at a certain meet, make yourself accountable and commit to those goals by writing them down. Don't let yourself off the hook!

Run a road race--
Many of us run for the thrill of competition, and it can be difficult to keep motivated when your next race is not until September. Find a local road race and schedule it in to your summer plans. It's a great way to measure your fitness and gives your training a more immediate purpose.

Buy new shoes--
Mow a few lawns or spend a couple nights babysitting, then go out and treat yourself to some new kicks. It may sound trite, but shiny new running shoes always make me want to go out and get them dirty. Remember, whatever it takes to get you out the door. You're starting a new season, so start fresh with some new shoes.

Read a book--
Not just any book, but a running book. There are running sections at most major book stores with volumes concerning training, athlete profiles, history and even fiction. Become a student of the sport by learning about the great runners of the past or popular coaching philosophies.